A simple anti-inflammatory stir fry that’s easy to make and filled with inflammation fighting foods!
If you’re looking for a go-to anti-inflammatory meal, this is mine. This simple stir fry is chock full of inflammation fighting foods, it’s easily customized and very versatile depending on what veggies you love in your stir fry. Also, it’s dairy-free, gluten free, sugar free and yet, it’s NOT taste-free!! 😉
For more anti-inflammatory meals that the entire family can enjoy, check out this post: Anti-Inflammatory Meals for the Whole Family.
There’s so many different ways to make this dish – and that’s what makes it my go-to weeknight meal that we don’t get tired of. You can swap out rice for rice noodles or even spaghetti squash as the base. You can utilize in-season vegetables along with tried-and-true veggies your family loves. I’ll also occasionally include chunks of pineapple or mango for a sweet surprise!
So, pick your family’s favorite veggies, throw them on the pan with some olive or coconut oil and stir fry away! You can easily make this a vegetarian dish or include shrimp, seared tuna or beef.
One way to make this dish even simpler is to purchase pre-chopped veggies in your produce department. Some stores even have a “stir fry” bag with fresh (not frozen) vegetables that are perfect for a weeknight stir fry. Alternatively, you could chop up your veggies in the morning or the night before so that you can throw them on the pan right when you get home. I’ve also been known to use kitchen shears to make my chopping and cutting even easier! 😉
So, what makes this stir fry “anti-inflammatory”?
- It’s filled with tons of inflammation-fighting foods with tons of antioxidants such as broccoli, snap peas, garlic, onion, peppers and, of course, olive oil.
- Features my favorite inflammation fighting duo: ginger and turmeric!
- Devoid of inflammation causing foods:
- No processed foods
- No excess sugars
- No unhealthful oils
- No gluten or dairy
My guys love this stir fry – and what a great way to get loads of vegetables in them!! I make sure to include a favorite veggie of each of theirs. Snap peas for Tyler, broccoli and bell peppers for Finn, and well, anything and everything for Justus! If there’s something I want them to eat but they might not like, I just chop it (or grate it!) really small so it blends in. I always include onion this way – and they never notice.
Another go-to anti-inflammatory weeknight meal of ours is this Easy Mexican Cauliflower Rice Bowl.
Simple Anti-Inflammatory Stir Fry
- 1 small onion sliced or diced
- salt & pepper
- 1/4 tsp turmeric powder optional: can use freshly grated turmeric
- 1/4 tsp yellow curry powder omit if you don't like curry!
- 2 cloves garlic
- 1 in ginger grated
- 1 tbsp olive oil
- 1 lb chicken diced
- 1 head broccoli chopped
- 1 bell pepper sliced or diced
- 8 oz snap peas cut in half
- cashews chopped
- jasmine rice cooked
Stir Fry Sauce
- 1/4 cup soy sauce or soy sauce alternative such as coconut aminos or "no soy" soy sauce
- 2 tbsp sesame oil
- 2 tbsp spicy honey or regular honey
- 1 tbsp cornstarch optional; only used to thicken the sauce
- Preheat large pan to medium high heat. Chop vegetables and chicken. Season chicken with salt, pepper, turmeric and curry powder. Once the pan is hot, heat up 1 tbsp olive oil and saute onions, garlic and ginger for 3 minutes. Add chicken and saute chicken until it's mostly cooked.
- Add vegetables and saute. You may want to add another tablespoon of oil at this point and saute until the vegetables are lightly coated. Cover and cook for about 5 minutes, stirring occasionally, until the chicken is cooked through and the vegetables are steamed and brightly colored (you don't want to cook for too long or else they start to get mushy and your broccoli will turn a murky green).
- While the chicken and veggies are cooking, make your stir fry sauce: add the ingredients together and whisk or shake until the sauce starts to thicken. Sometimes, I heat my sauce a bit to help the flavors meld.
- Once the chicken is cooked and the veggies are steamed and brightly colored, serve over jasmine rice with the stir fry sauce and some chopped cashews sprinkled on top!